Want to maintain a healthy body, then the calcium in the body needs to be adequate, to a certain age, there are many people need to supplement calcium, many dietary recommendations often ignore some important requirements: first, calcium food must be easy to buy, not expensive; second, the amount of this food to eat every day to be large enough to eat more harmless; third, the calcium in which can be effectively digested and absorbed; finally, this food must be eaten Convenient, taste taste also pass. Therefore, foods with high calcium content may not be the best source of calcium. So, which foods can meet these “demanding” requirements and become the champion of calcium supplementation in the same kind of food?
1、Beverages – Milk
Milk is a good source of calcium, drink 250 grams (a bag) of milk, you can get about 275 mg of calcium, and easy to drink, good absorption.
2, fish – loach
Under the same weight, the calcium content of loach is nearly 6 times that of carp and about 10 times that of striped bass. Roasted tofu with loach combines two calcium-rich ingredients, loach and tofu, into one, which is definitely a good calcium supplement.
3, beans – kidney beans
Each 100 grams of kidney beans with skin contains 349 mg of calcium, which is nearly twice as much as soybeans, so using five spice kidney beans, plum kidney beans as a snack or appetizer is a good way to supplement calcium.
4, soy products – dried tofu
The calcium content of dried bean curd, which is made by pressing and concentrating, is outstanding among soy products, such as the calcium content of small dried aromatic bean curd can be as high as 7 times that of water tofu. Dried tofu to replace meat stir-fry, calcium content will be significantly increased.
5, nuts – hazelnut
Hazelnut in a variety of nuts in the highest calcium content, per 100 grams of fried hazelnut calcium content of up to 815 mg, to meet the calcium needs of adults a day. But the nuts are generally high energy, a small handful per day.
6, cereals – oats
A variety of cereal grains, oats have the highest calcium content, is 7.5 times as much as refined white rice. Although the absorption rate of calcium in oats is not as good as the calcium in milk, but still beneficial to prevent calcium deficiency. If you boil oats and black sesame together into a delicious porridge, the calcium effect is even better.
7、Fruits and vegetables – amaranth, small oilseed rape
Many green leafy vegetables are not inferior in calcium supplementation, among which amaranth and chard have more calcium than the same weight of milk. In addition, vegetables contain a large number of mineral elements and vitamin K that help calcium absorption. vegetables blanched with boiling water and then cooked, the absorption rate of calcium will be better.
8, condiments – sesame paste
The digestibility of sesame seeds is greatly improved when they are ground into sesame paste. Eating a large spoonful of sesame paste (about 25 grams), which contains up to about 200 mg of calcium. Sesame paste can be used as a sauce for cold dishes and shabu-shabu seasoning sauce, and also in pastry such as rolls, pancakes, and hot pot.
